Shopping List for a Low-Sodium Diet
Ever go to the grocery store without making a list? Maybe you even go to the story hungry. Yeah, about that...that’s how you end up coming home with treats, snacks, chips, and meals that aren’t exactly heart healthy or low in sodium.Been there, done that?Don’t worry. Now is always a good time to make a change and eat healthier. The next time you need to pick up a few things from the store, go with the Grocery-Shopping Game Plan.
Here’s what you need to know to pick up low-sodium options:
Fruits and vegetables
Chances are pretty good you need to eat more. Health experts recommend adults eat about 2-3 cups of vegetables per day and 1-2 cups of fruit per day. Here are some good options:
- Fresh or frozen fruit. Pick your favorites (apples, oranges, bananas, pineapple, etc.)
- Fresh or frozen vegetables. Try broccoli, cauliflower, carrots, spinach, peppers, there’s just so many.
- Canned vegetables low in sodium.
- Canned fruit without syrup or added sugar
Whole grains
Just so we’re clear...avoid breads, pasta, cereals, and other foods made from refined grains or white flour. You’re looking for foods made from whole grains like:
- Brown rice, wild rice, quinoa or barley
- Whole-grain pasta
- Whole-grain oatmeal and cereal
- Unsalted popcorn
- Whole-grain bread, muffins, tortillas, and crackers
High-protein foods
Wondering if meat can still be on the menu when you’re following a Low-Sodium diet?
Yes. But you’ll want to steer clear of the highly-processed meats and meats high in saturated fat. Instead some good options at the store include:
- Fish
- Skinless chicken or turkey
- Lean beef or pork
Other healthy-protein options include beans and eggs.
Dairy
Got milk or other dairy products on your shopping list? Skip the dairy products high in sodium and saturated fat. And go with low-sodium and low-fat options for:
- Milk
- Yogurt
- Cottage cheese
- Cheese
Dressings, sauces, oils & condiments
Sodium levels in dressings, sauces, oils and condiments might surprise you. Just reach the food label next time.
For example, there’s almost 1,800 mg of sodium in 2 tablespoons of soy sauce.
But health experts recommend consuming less than 2,300 mg of sodium per day. And less than 1,500 mg of sodium if you already have high blood pressure.
If you want to season, cook with, or spread something on your food, go with:
- Unsalted margarine (soft tub or liquid spread)
- Olive oil
- Low-sodium salad dressings
- Low-sodium ketchup
- Low-sodium sauces
Seasonings
Maybe you used to season your food with salt at every meal. But if you’re trying to keep your heart healthy, control blood sugar and protect your health, skip the salt shaker. Use these ingredients to season your food instead:
- Herbs and spices
- Chopped or minced garlic or onions
- Lemon juice or lime juice
- Ginger
If that sounds like a lot to think about the next time you go to the grocery store, don’t worry. We’ve got you covered. Just pick your favorite Low-Sodium meals from the menu, and we’ll do the rest.
Could you be one of the 9 out of 10 Americans who consume too much salt? Although the Dietary Guidelines recommend limiting sodium intake to 2,300 milligrams daily (about 1 teaspoon), most Americans far surpass that number. And the American Heart Association says even 2,300 milligrams is too much, advising that most American adults aim for a sodium limit of 1,500 milligrams daily.
Sodium is an essential nutrient that the body requires in small amounts, but eating too much of it can lead to high blood pressure and increased risk of heart attack, heart failure, stroke and even kidney disease. Since blood pressure generally rises as you get older, monitoring your sodium intake as you age is even more important.
But where is all of this sodium coming from? According to the Centers for Disease Control, about 25% of our sodium intake comes from restaurants where it can be challenging to see how much sodium is in your meal. Approximately 10% comes from home cooking and at the table, but a whopping 65% comes from food bought in stores where you have the ability to look for lower sodium choices.
More From Good Housekeeping
There are also specific high-sodium foods to be mindful of if you are trying to prioritize your heart health; the American Heart Association has identified several popular foods known as the "salty six" that add high levels of sodium to the standard American diet. The most popular high sodium foods include breads and rolls, pizza, sandwiches, cold cuts and cured meats, soup, and burritos and tacos.
Opting for low-sodium foods, defined as 140 mg of sodium or less per serving, can help keep your salt intake at bay. Even choosing items labeled "reduced sodium" or "no salt added" can make a difference. But there are some foods that are naturally low in sodium that are worth incorporating into your diet:
1. Dry Peas and Beans
Beans, peas and lentils are all rich sources of plant-based protein and fiber that can significantly benefit heart health. Plus, they are naturally low in fat and free from cholesterol. Boiling dry legumes is a great option since they contain practically no sodium at all. Canned beans and legumes can be a convenient alternative but are often packed with excess salt, so opt for varieties that say "low-sodium" on the label like GH Seal Star Goya Low-Sodium Beans. You can also rinse or drain beans to reduce their sodium content.
2. Fruit
Most fruits are low-sodium and some are even considered sodium-free. Apples, apricots, bananas, grapefruit, oranges and most berries are among the variety of sodium-free fruits. Not only are fruits a naturally low in sodium choice, but they are also chockfull of powerful antioxidants, vitamins, minerals and fiber which can all support a healthy heart. Fruits add natural sweetness and flavor to practically any dish as well without the need for incorporating excess salt or sugar.
3. Yogurt
In addition to supporting a healthy gut, research shows that this fermented dairy product may actually decrease your risk of heart attack and stroke. Plain yogurt is naturally low in sodium, but flavored varieties can sometimes sneak in added sugars and salt so be sure to check the nutrition label. Opt for plain yogurt when you can and sweeten it naturally with fruit. Greek yogurt packs in even more protein and can be a great heart-healthy diet option too.
4. Unsalted Nuts and Seeds
Nuts offer a satisfying crunchy texture and plant-based protein in every bite. Recent research indicates that individuals who regularly ate nuts had a lower risk of cardiovascular disease and coronary heart disease. Opt for unsalted and raw nut varieties when you can. If giving up salted nuts is a hefty task, try making your own mix of half salted nuts and half unsalted nuts to help cut down on sodium while still getting great flavor. Some super nutritious nuts like walnuts even contain omega-3 fatty acids that can also support a healthy heart and are worth incorporating into your trail mix recipe.
5. Vegetables
Both fruits and vegetables contain important nutrients that can help lower cholesterol and blood pressure. Some naturally sodium-free vegetables include asparagus, green beans, cucumbers, eggplant, garlic and squash. Research suggests that increasing your vegetable intake, especially with an emphasis on leafy greens like spinach and cruciferous vegetables like broccoli, may provide the most significant heart health benefits. Preparation matters too, so when cooking veggies try to opt for steaming, air frying or roasting methods instead of deep frying and go easy with the salt shaker.
6. Ancient Grains
Farro, buckwheat, amaranth, millet, kamut, freekeh, barley, bulgur, quinoa... the list of nutrient-dense delicious ancient grains can go on and on. Dietary staples in many parts of the world, ancient grains are becoming increasingly popular in Western countries as they tend to be less processed than other more commonly widespread grains. You'll notice that most ancient grains have little to no sodium content, making them a great choice for a low-sodium diet. But the key here again lies in preparation; try to prepare ancient grains with just plain water or using a low-sodium broth.
7. Herbs and Spices
An array of good quality herbs and spices can make all the difference in the kitchen, while also helping you dramatically cut down on added sugar and sodium in recipes. That's because herbs and spices naturally add a ton of bright flavor and depth to dishes. Experiment with fresh herbs you may not be used to, like cooking with sage or trying out mint in a salad for vibrant flavor. Take a look at your spice cabinet and plan a meal around a spice that you normally wouldn't reach for, like turmeric or cumin. When it comes to marinades and pre-made seasonings, sodium counts can creep up so it is best to make your own when you can. GH nutritionist-approved DASH seasonings have some innovative blends and marinades that are free from salt, making them a perfect staple in your heart-healthy pantry.
Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N.Nutrition Lab Deputy Director
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the deputy director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition- and fitness-related content, testing and evaluation. She holds a bachelor's degree in nutritional sciences from Pennsylvania State University and a master's degree in clinical nutrition from NYU. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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